SELF-CARE

[_] WORKSHEET: SELF-ACCEPTANCE, SELF-CARE [_] WORKSHEET: HABITS, BEHAVIORS & HEALTH [_] WORKSHEET: RULES & PROGRESS DIARY [_]WPPT: Child Advocacy [_]Disclaimer Page [_]RESOURCE PAGE: Consultation Socializing Our Youth Building Families [_]WPPT: Self-Care & Support Enrichment [_]Record Of Prenatal Care [_]Prenatal Charting Baselines: Questions/Policies [_]Healthy Nutritional Balance [_]Nutrition: A Mother's Healthy View [_]BIOGRAPHY [_]Naturally Empowered

SELF ACCEPTANCE, SELF-CARE

SECTION #A:
[_] AROMATHERAPY  

AROMATHERAPY  List of oils for health wealth and romance: Self-Care Mental Emotional Spiritual Physical

Aromatherapy uses pure essential oils to relax the mind and the body.  Aromatherapy is ancient art of utilizing essential oils to enhance a feeling of well-being.  

  • Essential oils like lavender, are made from flowers and/or plants that have a calming effect on the body when their aroma is smelled.  Nerves that respond to smell are wired into the brain & the stimuli are sent to the limbic center. These nerve pathways are interwoven throughout the limbic system sending a continuous flow of electrochemical impulses that direct human drives & emotions.
  • The scent has an effect on the hypothalamus part of the brain. This part influences the hormonal system, affecting moods & feelings of depression, metabolism, stress levels & libido.  
  • Place a small drop of aromatherapy oil on a tissue paper or on a fan and pass it around so everyone can smell it and experience the soothing effects. 
  • Using aromatherapy in a cool mist diffuser helps to change the whole atmosphere bringing harmony to everyone on the home, classroom, or workplace  
  • [_] Eucalyptus:+ 23489 grief, good for colds and congestion
  • [_] Geranium*:.... 145 memory
  • [_] Ginger:+ ....... 89 confusion, beneficial when irritable or angry
  • [_] Grapefruit:* ....346 addiction
  • [_] Lavender:+....12456789 trauma, good for relaxation, going to bed at night, beneficial for childbirth
  • [_] Lemon: +   ....367 fatigue, good for getting up in the morning and studying  
  • [_] Marjoram:* ....12459 anxiety
  • [_] Orange:+ .....1239 sadness, beneficial during pregnancy
  • [_] Peppermint: ...258 concentrate
  • [_] Rosemary:* ...     memory
  • [_] Sage*: .......... 467 cleansing

+ Generally considered safe to use during pregnancy 

*Avoid during pregnancy

SECTION #B:
[_] DEEP BREATHING 

  • 2 Minutes calms the body down
  • Deep breathing helps to clear stagnant energy as it realigns our bodies.
  • Start by relaxing the body, put a smile on your face and drop down your shoulders.
  • Very slowly take a deep breath in through your nose and then exhale out through your mouth (repeat 3x)
  • Then breath in through your nose, and exhale out through your nose for the next 3x.
  • When you breathe in deeply, the new air (oxygen) is coming into the body and rejuvenating your lungs.
  • When you exhale, any old air in the body is being released. Repeat as often as needed 

SECTION #C:
[_] 10 MINUTE MEDITATION AND RELAXATION FOR YOUR WAY OF LIFE

  • Begin by relaxing your body, dropping your shoulders and putting a smile on your face.
  • Begin to take very slow, gentle deep breaths. Inhale to the count of 4, hold,
  • then exhale to the count of 4. Continue to repeat these steps.
  • If your mind starts to wander, come back to focusing on your breathing. You can also add “words” to your breathing, like “peace” When you breathe in, you can say “I am breathing in calmness and relaxation” and when you breathe out, you can say “I am breathing out stress and/or tension” You could also use your affirmation in your word search activity to focus on while you meditate. During your meditation. nature may appear:  safe animal guided 

SECTION #D:
NATURE ANIMALS:  RESOURCES & REFERENCE INFORMATION

Please leave your comments by using the convienent system Click here to view entries on guest book page 

SECTION #E:
COLORS AND STONES

  • [_] 9: Bronze: 
  • [_] 8: Pink:     
  • [_] 7: Purple: 
  • [_] 6: Indigo: 
  • [_] 5: Blue:    
  • [_] 4: Green:    
  • [_] 3: Yellow:  
  • [_] 2: Orange:  
  • [_] 1: Red:       

SECTION #F:
NATURE SCENES AND SOUNDS 

These are all messages given to you by your own subconscious for you to pay attention to.  Teach the children the simple visualization meditation techniques.  This is a good way to start the day before school or work and for ending the evening just before bedtime. Allow children to share. Their imaginations can be very healing. 

Music-Therapy Selections

SECTION #G:
MUSIC AND DEPRESSION

SOUND FREQUENCY HEALING

DRUMMING: Learning & Playing Music

HIGH BLOOD PRESSURE & DEPRESSION

MUSIC-THERAPY is music that enables one to explore multiple themes, textures, and rhythms allows the mind to wander having a therapeutic affect. When we listen to music, the vibrations and waves of the sound from instruments resonate first within the ears, and then gradually moves throughout the whole body. Musictherapy can support the mind and body to regain equilibrium, balance, and emotional stability. "Music is the architectural structure or frequency of Fourth Dimensional Time & thought repeating itself into infinity throughout the universal order of things."--T.M . Earth Spirit Video By R.Carlos Nakai

  • [__] 9 (ir   )  #C   high Gold/Bronze:  
  • Integrity/Wisdom Restore sense of wellbeing

 

  • [__] 8 (hqz)  #C middle Om White/Pink:
  • Abundance/Power. Relieve mental anxieties

 

  • [__] 7 (gpy)  #B eee Purple:
  • Trust/Openness. Eliminate toxins, lactic acid

 

  • [__] 6 (fox )  #A ih Indigo:
  • Vision/Acceptance. Improve breathing & chakras

 

  • [__] 5 (enw) #G eh Blue:
  • Freedom/Discipline. Strengthens,restlessness

 

  • [__] 4 (dmv) #F ah Green:
  • Stability/Process. Break up energy patterns

 

  • [__] 3 (clu )  #E aw Yellow:
  • Expression/Sensitivity. Eases tension, nerves, pain

 

  • [__] 2 (bkt ) #D oh Orange:
  • Cooperation/Balance. Strengthen, harmonize organs

 

  • [__] 1 (ajs ) #C ooh Red:
  • Creativity/Confidence.Improve energy flow,circulationp

 

"A Way Of Life" 8:04 minutes

"Canyon People" 4:32 min. 

R. Carlos Nakai Canyon Trilogy 1:15 hour

  • [_] Universe:      father               
  • authority, strength, power, inspiring: to empower

 

  • [_] Thunder:      1st son              
  • provoking mhovement, disturbing, impulsive:  to share

 

  • [_] Water:         2nd son             
  • facing danger, difficulty, obstructing:   to risk

 

  • [_] Mountain:   3rd son              
  • rest, meditation, stillness, enduring:  to limit

 

  • [_] Earth:          mother               
  • yielding, supportive, devotional, intuitive:  to give away

 

  • [_] Trees:         1st daughter      
  • subtle, influencing, dispersing:  to penetrate

 

  • [_] Fire:            2nd daughter     
  • enlightening, clarifying, communicative, intelligent:  to radiate 

 

  • [_] Lake:           3rd daughter      
  • communicative, pleasurable, sexual, expressive:  to open

 During this exercise. Listening to music or the sounds of nature helps you to use your imagination. HOW TO MEDITATE http://www.how-to-meditate.org/  http://www.wikihow.com/Meditate    https://www.youtube.com/watch?v=n4fRZU5oEMI

SECTION #H:
[_] AFFIRMATIONS & THINKING POSITIVE

  • Helps Reduce Stress
  • 3 Types Of Thoughts
  • IRRATIONAL THOUGHTS: Leads to greater worry, & negativity.
  • RATIONALIZATIONS: Leads to avoidance, poor decisions, & excuses,
  • RATIONAL THOUGHTS: Causes decrease in stress Increase mental clarity & effectiveness
  • In unknown situations to decrease stress: think of what you want, desire, or prefer to happen
  • Use your "Pocket Lesson's" Word Search puzzle to create a 3-4 word affirmation. 

SECTION #I:
[_] ACUPRESSURE POINTS AND SAFE TOUCH MASSAGE: HEAD-TO-TOE HEALING: Your Body's Repair Manual By Master Chunyi Lin

  • “Temples” Head To Toe Healing Page #28: Exercise 7 1-2 minutes. Can reduce headachesOne set of 36 in each direction.  Place your thumbs on your temples and gently but firmly massage in a circular way in one direction 36 times; then massage the other direction 36 times.One circle should take about one second. Chant “kerrr” Clarity of thinking —
  • Hands “V” spot Head To Toe Healing Page #64: Exercise 36. Headaches, Insomnia, Stress. Stimulation of immune system. 1-2 minutes 3 times a day Use your right thumb to massage the spot in the “V” on the back of your left hand an inch into the “web” where the bones of your thumb and index finger meet. Switch hands and repeat. Chant the sound “seee” Heart pain — Fever Stomach pain — High blood pressure — Eye fatigue Note: Women who are pregnant or having a period should not massage this point because it may cause discomfort www.springforestqigong.com
  • "Golden Light Calming Baby" Page #100 Exercise 65 One to three minutes, two to three times a day. Helps with calming emotions, preventing olds, increasing wisdom energy.  Put your palm on the soft part at the top of the baby's head and massage gently clockwise, visualizing golden light going into the brain. 

 

SECTION J:
[_] FRESH FRUITS & VEGETABLES 

SMOOTHIES & SOUPS VITAMINS & MINERALS

FRESH FRUITS & VEGETABLES Keeps The Body Healthy Healthy Nutritional Value

  • [_] apple:  .................A,B1,B2,B3,B5,B9,C,E,K,
  • [_] avocado: ..............B9,E,Protein,
  • [_] banana .................B6,B9,B12,C,Manganese,Potassium
  • [_] blackberries: .........C,E,K,Magnesium, Manganese, Potassium,
  • [_] blueberries: ..........C,K,Manganese
  • [_] cayenne pepper: ... B,C,E,K,Calcium,Manganese,Potassium
  • [_] celery: .................B2,B6,C,E,K, Calcium, Copper, Magnesium
  • [_] cucumber .............E,Magnesium,
  • [_] dates ...................A,K,Calcium,Iron,Magnesium,Zinc
  • [_] ginger ..................B6,B9,C,Copper,Magnesium,Manganese,Potassium
  • [_] kale .....................A,B6,B9,C,K,Calcium,Copper, Iron, Magnesium
  • [_] lemon ..................B6,C,Calcium,Copper, Iron,Magnesium,Potassium
  • [_] lettuce(romaine) ....B1,B2,B6,B9,C,Calcium,Iron,Phosphorous,Protein,
  • [_] mango: ................A,B6,C,K,Potassium
  • [_] orange: ................A,B1,C,Calcium,Copper,Potassium
  • [_] pineapple ..............B1,B6,C,Manganese,
  • [_] pumpkin seeds .......Copper, Magnesium, Protein, Selenium, Zinc
  • [_] raspberries ............Calcium,E,K,Magnesium,Manganese,Potassium
  • [_] spinach .................B6,B9,B12,E,K,Magnesium,
  • [_] strawberries ..........B6,B9,C,E,Iron,Manganese,Potassium
  • [_] sunflower seeds .....B1,B6,B15,Calcium,Iron,Magnesium,Selenium,
  • [_] turmeric: ..............Calcium,Copper,Iron,Magnesium,Manganese,Zinc

Magic Bullet Blender

Two-Day Diet Chart

Smoothie Recipes 

SECTION #K:
[_] PHYSICAL EXERCISES:

Physical exercise can reduce stress  10 Minutes Can Reduce Stress while standing up and do a deep stretch. Reach as high as you can as if you are trying to touch the ceiling. Stretch from your toes to your fingers. NOW BOUNCE!

  • “Torso, Bouncing” Head To Toe Healing By Chunyi Lin Page #80-81: Exercise 49 Do 1-3 minutes or longer Bouncing stimulates the energy system in the body Detoxifies the body: 2 channels—Stomach channel and the liver channel Stimulate the lymph gland and immune system Immune system boost in the winter time Stimulates all muscles and cells in your body. It helps align your spine & muscles in your back Qi (Chi) Gong is a Chinese healing exercise. One easy exercise is the bounce. Bend your knees, up & down, and bounce your body. As you bounce, you can raise your arms so that your hands are dangling from your wrists. Turn your body from side to side and bounce.
  • “Arms Cupping” Head To Toe Healing Page #57: Exercise 30 1 Minute per arm as needed — Breathing problems — Asthma — Runny nose — Coughing — Sinus problems — Congestion in — Pneumonia your lungs & chest Hold up your left hand and extend your arm with your palm facing up. Hold your right hand like a cup, as if it were holding water. Firmly pat (cup) the inside of your left arm every couple of inches from your shoulder down to your fingers. Continue for one minute and then repeat on your other am. Chant the sound “see” www.springforestqigong.com

SECTION #L:
WHAT IS STRESS?

Stress is any situation or event that causes a person to become upset whether it is consciously or unconsciously.  When people encounter a situation that is perceived as dangerous, threatening, or overwhelming, changes happen in the body.  Being stressed effects the nerve cells in our brains.  The brain sends out impulses through the autonomic nervous system.  The autonomic nerves go to every part of the body.  The autonomic nervous system has two distinctive parts:  The sympathetic and the parasympathetic.  The arousal of these systems affects the body's adrenal glands, which produce hormones that sustains the response of the system.  It also affects blood flow to all parts of the body, which includes the uterus, if mother is pregnant where the baby is developing.

THINGS THAT MAY CAUSE STRESS:

  • [_] Birth
  • [_] Death
  • [_] Family conflicts
  • [_] Economic status being far below what is needed
  • [_] Interpersonal problems may cause one to experience
  • [_] Job pressure
  • [_] Living in an environment that is mentally taxing
  • [_] Living in an environment that is physically threatening
  • [_] Numerous life changes
  • [_] Racism
  • [_] Sexism
  • [_] Wondering where one will sleep at night
  • [_] Wondering where the next meal will come from

SIGNS & SYMPTOMS OF STRESS AND DEPRESSION:

  • [_] Adultery
  • [_] Anxiety
  • [_] Anger
  • [_] Coldls, flu, or other viruses
  • [_] Constant state of heightened tension
  • [_] Depression
  • [_] Diarrhea
  • [_] Exhausted but can't sleep
  • [_] Feels like you are walking on eggshells
  • [_] Headaches or dizziness
  • [_] Increase substance abuse
  • [_] Irritability
  • [_] Irresponsible behavior
  • [_] Isolation
  • [_] Loss of appetite
  • [_] Loss of interest in family
  • [_] Loss of interest in hobbies
  • [_] Loss of interest in sex
  • [_] Loss of interest in work
  • [_] Nutritional deficiencies of vitamins & minerals
  • [_] Overworking
  • [_] Picking fights that would lead to violence
  • [_] Resists intimacy, after normal range of postpartum recovery
  • [_] Risk taking activities: Reckless driving
  • [_] Seeking opportunities for regular recreational drug use
  • [_] Staying late at the office, voluntarily
  • [_] Stress
  • [_] Suicidal thoughts
  • [_] Unable to make simple decisions
  • [_] Violence
  • [_] Weight loss
  • [_] Workaholic

THE EFFECTS OF STRESS:

  • [_] Increase blood pressure
  • [_] Increased cortisol (stress hormone)
  • [_] Increased heartbeat
  • [_] Release adrenalin & other hormones into the body
  • [_] Tense-like muscles

SELF ANALYSIS:

Without a physical outlet to free the build up of these hormones and adrenalins these things wear down the immunological systems and leaves one vulnerable to illness and diseases, which could possibly lead to death. Restricting emotional expression and encouraging occupation with success, power and competition is associated with negative physical and psychological consequences i.e.: depression, anxiety, and relationship issues.

Men with stressful jobs who do not have the opportunity to make their own decisions have higher than usual blood pressure readings.  Their stressful work permanently damages the circulatory system. 

Women who work outside of their homes and are also faced with the strains of work inside of their homes dealing with family, without adequate support, can lead to an increase in blood pressure to rise to an unhealthy dangerous level. 

The family economic status being far below what is needed often leads to conflicts and an atmosphere of tension within the home.

POSTPARTUM DEPRESSION: 

MEN: A DIFFERENT DEPRESSION

THINGS I LIKE TO DO:
1.____________________________
2.____________________________
3.____________________________
4.____________________________
5.____________________________
6.____________________________
7.____________________________
8.____________________________
9.____________________________

DISCLAIMER

SECTION #M:
WORD SEARCH, ILLUSTRATION, AFFIRMATION, & CALENDAR
Click twice to enlarge "Pocket Lesson" for clarity

WORKSHEET:
SELF-CARE: TAKING CARE OF ME

SECTION #1:
SELF-EFFICACY

Use the RESOURCE PAGE: For Realistic Expectations and to become familiar with the knowledge of vibrational strengths & attributes to overcome weakness traits that may come up under certain conditions.

Determine SELF-EFFICACY  Establish SUPPORTIVE RELATIONSHIPS. During group sessions there may be someone with whom you may have similar interests in common. Or there may be a "buddy" you can practice Positive Parenting Techniques with to help build your confidence.  When working through challenges understanding that you are not alone will be very useful in creating a HAPPY HOME.  Keep the home refreshed reducing germs that cause ill-health during seasonal changes with AROMATHERAPY using pure essential oils.

STRENGTHS:

  • ______________________
  • ______________________
  • ______________________

WEAKNESSES:

  • ______________________
  • ______________________
  • ______________________

CHALLENGES:

  • ______________________
  • ______________________
  • ______________________

SECTION #2:
LIST OF HABITS

A LIST OF HABITS & ROUTINES: 
Check the healthy ones 
[_] 1. _________________________
[_] 2. _________________________
[_] 3. _________________________
[_] 4. _________________________
[_] 5. _________________________
[_] 6. _________________________
[_] 7. _________________________

WHEN I CONSISTENTLY DO THE ABOVE:
#__,  #__,  #__
I notice that:
[_] 1. _________________________
[_] 2. _________________________
[_] 3. _________________________

This influences others around me to:
[_] 1. _________________________
[_] 2. _________________________
[_] 3. _________________________
[_] 4. _________________________

PROBLEMS/CONCERNS LISTED AT HOME, DAYCARE AND/OR SCHOOL

[_] 1. _________________________
[_] 2. _________________________
[_] 3. _________________________
[_] 4. _________________________
[_] 5. _________________________
[_] 6. _________________________
[_] 7. _________________________

FROM THE CHART BELOW: WHICH PARENTING SKILLS WILL BEST HELP ADDRESS ABOVE CONCERN?

1. Developing Relationship With Child(ren) 

[_] #__  _______________________
[_] #__  _______________________
[_] #__  _______________________

2. Quality: Helping Child Develop

[_] #__  _______________________
[_] #__  _______________________
[_] #__  _______________________

3. Calender: Behavior Diary Track

[_] #__  _______________________
[_] #__  _______________________
[_] #__  _______________________

4. Teamwork: Family Survival Tips

[_] #__  _______________________
[_] #__  _______________________
[_] #__  _______________________

SECTION #3:
THINGS THAT ARE WORKING

2 THINGS THAT WORKED THIS WEEK ARE:

______________________________

______________________________

______________________________

Next week I will do one thing differently:

________________________________

________________________________

SECTION #4: (optional)
Reflection and application knowledge of self worksheet.

My purpose is __/__/____             [__/_] 

My name carries the vibration of:  [__/_]

ajs1 bkt2 clu3 dmv4 enw5 fox6 gpy7 hqz8 ir9

  • _____________ 
  • _____________ 
  • _____________
  • _____________ 

CO-PARENTING

What Vibration does a name carry?

[__/_]  MOTHER: __/__/____  _________ 

[__/_]  Co-Parent   [__/_]Friend 

[__/_]  FATHER:  __/__/____  _________

[__/_]  Co-Parent  [__/_]Friend

[__/_]  CHILD:    __ /__/____ _________

WITH VIBRATIONAL ENERGY:

[_] 1:  a1,j10, s19  Leader
[_] 2:  b2,k11,t20   Diplomat
[_] 3:  c3,l12,u21   Motivator
[_] 4:  d4,m13,v22 Builder
[_] 5:  e5,n14,w23 Liberator
[_] 6:  f6,o15,x24  Counselor
[_] 7:  g7,p16,y25  Scientist
[_] 8:  h8,q17,z26  Executive
[_] 9:  i9,r18,   Humanitarian

(Optional)PLEASE MAKE A COMMENT ON THIS GUEST BOOK PAGE

 

SECTION 5:  RESOURCES AND REFERRALS CHECK REQUEST:  

  • [__] 1.ASQ Developmental Screening Free Online Tool .ASQ

 

 

  • [__] 3.Atlanta Community Food Bank Gardens  404-892-3333x1216

 

 

 

  • [__] 6.Clinics: Education Free Testing STI/HIV 404-505-7777

 

  • [__] 7.Dental Services: Exams, Cleaning, Filling. 404 893-0773

 

  • [__] 8.Develop. Disabilities: Parent Support Group 404-752-8766

 

  • [__] 9.Diabetes Community Action 404-730-1243

 

  • [__]10.Family Services & Counseling 404-762-9190

 

 

 

 

 

  • [__]15.Metro Atlanta Crisis Line (Abuse) 404-873-1766

 

  • [__]16.National HotLine (Abuse) 1800-799-7233

 

 

 

  • [__]19.Parent 2 Parent of Georgia, 770-451-5484 (Atlanta) 800-229-2038

 

  • [__]20.Substance Abuse Prevent.Edu., Life Skills 404-612-7111

 

  • [__]21.Teen Clinic STI/HIV and Pregnancy 404-893-0773

 

 

  • [__]23.Warm Line Peer Support & Wellness Center 404-371-1414

 

 

  • [__]25.WholisticStressControlInst. Anger Mgmnt, Yoga/Tai Chi/Qigong …. 404-755-0068

 

  • [__]26.Prevent Child Abuse: Confidential referrals, parenting information 1-800-Children

 

SECTION #6:
RECIPES: RAW PUMPKIN SEED PATTIES

 

 

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